A client asked me the other day why do I think it takes some
people so long to get results while other people seem to have faster
results.

I think this is such an outstanding question.

It’s all about habits.Some people will come
in each week and do hours of cardio, but then leave the gym and pay
little to no attention to what they eat. Likewise others will come in and do
all sorts of rehab exercises and then go and sit in their office chair
with their legs crossed for 3-4 hours a day and wonder why their knee or
hip is still bothering them.

It’s all about HABITS.To me the
whole idea of working out, exercising and training, is so that it makes
what we do in our day to day life easier and more enjoyable. If you
spend 3-4 hours a week exercising, but spend 20-30 hours a week sitting
improperly or not paying attention to what you eat, you’ve dismantled
all the hard work you’ve done at the gym.

See, working out, training and exercising is like fluoride for the body.It
fortifies the body so it doesn’t break down while you’re going through
your daily routine. Eating properly does much the same thing. It
fortifies and encourages your body to burn fat, digest and eliminate
properly and repair damaged tissues.

The curious thing is many people treat fitness like we do our car
repair. We think if we just show up and do some exercise, that’s the end
of the responsibility. Unfortunately you can’t just drop off your body
and pick up a new one, without aches and pains, and with the perfect shape
you want.You have to be aware of your habits outside the gym as well.

Simply put, health, fitness and wellness is a lifestyle.It is something that should be made part of your everyday living if you are going to get results and reach your goals.

Here are some HABITS to assist you in reaching your goals.

1.) Focus on the task at hand.If you’re training, train, don’t make it a social outlet. Get what you came to get done, done.

2.)Plan
your meals in advance. Make food choices that assist you in reaching
your goals. You deserve to see the results of all your hard work, and it
will help you stay motivated.

3.)Get
body work/massage done regularly. Whether it’s going to a massage
therapist or using a roller or tube for self massage, take care of your
body. It’s as important as changing the oil in your car.

4.)Be
aware of your posture. How you sit in your chair, how you walk, how you
stand. You spend WAY more hours doing each of these things than you do
training – Fortify!

5.)Get
your rest. At the pace most of us are working, none of us can afford to
miss any sleep. It’s a necessary part of recuperation both mentally and
physically.

Your habits, like it or not, decide your success in anything you do in life.Don’t
just go through the motions. You’re putting in the hard work, why not
see the results? Whether it’s physical pain, a few extra pounds you want
to get rid of, or a financial goal you have set for yourself, your
habits will dictate your success.

At the risk of sounding a bit too cliche, changing your habits can seriously change your life.

Remember the 80/20 Rule -- 80% of your results are based on 20% of your actions!

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Wow, here we are at the end of February. It's almost time to turn the page again.

How are you doing on your goals?

Are you finding it harder and harder to keep those original commitments that seemed so easy to do in January?

It's interesting because you're not the only one. Every year right around the second week of January there is a HUGE increase in activity at the gym. I mean a serious increase in new members committing to making a change -- whether it's the typical lose a few unwanted pounds, or those looking to get out of pain.

But guess what?

If you're like most people, right about now is when they begin to abandon their commitments and begin to lose traction. Simply put, they start to give up or make excuses. And right now I am noticing a HUGE decrease in those new members that started out with such energy and commitment.

Let's be honest, it's WAY TOO EARLY to throw in the towel.

You started with good intentions, you made some solid efforts. But for some reason are still not seeing the progress you would like, and quite honestly -- deserve. Not seeing results has a lot to do with how you set up and go after your goals.

To be blunt about it, it's the difference between success or giving up.

I figured if you were like some of my clients, you could use a little pick me up and perspective overhaul.

Well here is a little piece I came across that I thought was right on target. It's written for big business, but when I read it through and listened to some of my clients, I realized it was right on target for all of us.

You've got to think of this way. If you were traveling to work or taking any journey and for some reason a certain freeway or street was blocked, you would just make an adjustment in your plan and continue forward. You wouldn't just quit. Your goals were worth making and they are worth following through!

The next link is to a post I wrote a little while back that shares some pretty startling research on how sitting for over 3 hours at a time can actually decrease you life span. Yes, I do realize it's hard to believe, but it is actually backed with some interesting research. Either way you look at it, it should move you into action.

No matter how you look at, both of these pieces really serve as great reminders that no matter how wonderful technology is, you still have to make time to take care of your body. And that means, whether it's getting out of pain, getting back to enjoying your favorite activity, or wanting to lose a few of those unwanted pounds, you have to get up, get out and move that body!

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With the New Year upon us, so many people are making an effort to get into better shape. And that's a good thing for sure.

For some that means just finally getting off the couch and doing something -- anything to get the body moving. For others it means joining a gym, a group fitness class, a yoga studio, or some other structured group.

But beware, just joining a group doesn't always mean you will get fit, sometimes it can mean you'll open yourself up to getting hurt.

I know time and time again you've heard me share, encourage, scold, and even preach the importance of those 2 simple items.
Why?

Because I continue to run into 2 types of people it seems.

One is the group that feels they need more information to get the process started.

The other is the group that tends to often feel overwhelmed because of the long lists they continue to make for themselves on their daily tasks lists.

Let's start with the people I know who fall into the first group. These friends and clients of mine always seem to have questions about some new product or training philosophy they just read about. They want to know does it work, how does it work and will it work faster than . . . . .

Be clear, I do understand why we all do this at times. We live in the information age. A time when our typical Sunday paper contains more information than the average person in the middle ages would consume in an entire lifetime. So it actually makes sense that we all want to be informed before we go out and just do it!

But sometimes there is such a thing as paralysis through analysis. I believe most of you out there reading this already have enough information to get started transforming your body today. You know the importance of a good warm-up, the importance of using rollers and tubes for self massage to alleviate pain and tight muscles, as well as how resistance circuit training and cardio intervals can speed up your body transformation process. All that's really needed is for you to make a realistic plan and commit to it. I suspect you don't need more info before you get started, you just need to get started.

Then there's the second group, the group of long list makers. No matter when you run into them they don't have much time to talk because they are rushing off to do such and such, the next item on their long list of "to-dos". For some reason these people seem to feel that the only way they can reach their goal is to over schedule themselves.

You know what I've learned?

All it does is make you feel frustrated and overwhelmed. The true secret to accomplishing your goals, making serious changes, is creating a reasonable plan. Trying to make it happen faster by adding more things to your list is just a recipe for disaster and frustration. Don't beat yourself up.

First get clear on what your priorities are, what you want to accomplish in the next 30, 60, or 90 days. I urge you to be fair and realistic about what it is that you want to change.

Second, make a plan -- with a timeline (timelines work wonders for making you accountable). Chances are you have enough information to create a good plan. You can modify it along the way, but it will get you started and making progress.

Third, do your absolute best to follow this plan no matter what!

I'll let you in on a little secret, I've been a member of both groups at one time or another. But with practice and focus you can accomplish anything.

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For quite some time now I've been asked to create a group training class that uses all of the techniques of re-alignment, core strengthening, and yes, good old fashioned weight loss. But I have to be honest, when we start talking about large numbers of members, I was concerned that everyone have a positive experience and in fact -- get results. Getting each member to perform the exercises correctly in a large group can be more than a challenge. I don't want to create just any old boot camp experience, I've heard too many horror stories of injured backs, shoulders, and knees.

Besides, just jumping around and breaking a sweat anyone can do. I want to create an experience where losing weight is the least of what you get from my class. I want you to not only feel better, but function better.

If I'm going to create a class, I decided it would have to be with the same attention to detail and intensity that the Energy F/X Fitness brand is known for.

So here comes DYNAMIC X. All of the unique exercises you need to function better, the appropriate fitness level for each member, and the good old fashioned intensity that creates serious change.

I have to apologize right up front. I realized today, after thinking a little deeper on the issue, I may have mislead and confused some people. I claim that I want to give all of you accurate, practical information that will help you achieve your goals.

So for the record, let's get this specific issue clear.

Over the past week I have received several questions asking, "If I'm not losing weight (on the scale) am I still making progress in my training?" This is an excellent question and a great one for Mid-Week Motivation.

The short answer is Yes!

Remember, a pound of feathers weighs the same as a pound of fat, which both weight the same as a pound of muscle.

The difference is one of space.

Think of body fat as taking up the space of a grapefruit, while the same weight of muscle would only take the space of a tangerine. So while you may not see the numbers change on the scale, you should notice a difference in how your clothes fit -- because your muscle takes up less space, you should see the progress in inches first, not weight.

What I mean by that is, you may not see your loss of body fat on your typical bathroom scale, but that does not mean you haven't gotten rid of some unwanted body fat.

When you begin a good nutrition and exercise program it is not unusual to initially see the overall body weight number on your typical bathroom scale actually go up.

Why?

Because if you're like most of the population, chances are you've been under-eating. Meaning, you've probably been consuming way too many carbohydrates and not near enough protein to feed your muscles properly. So when you start eating properly, your muscles soak up all those extra calories because they have been starving all this time. And in most cases, the muscles soak up the good nutrients a bit faster than you are able to burn off the extra body fat (stored sugar for energy).

To take it one step further and hopefully make this a bit more clear, think of it this way. From what I've gathered from my research, we are all born with a certain number of fat cells and a certain number of muscles cells. The amount of each of these does not change!

What does change is the size (volume, amount of space they take up) of each of those types of cells. You can shrink your fat cells through exercise and good nutrition, thus creating a "smaller", healthier you. While at the same time slightly increasing your muscle cells (which take up less space) which thus allow you took look smaller, feel better, and live longer, all without seeing much change on your typical bathroom scale.

So again, YES, you may still be making progress even if you don't see the number decreasing on your typical bathroom scale.

Lastly, I've been saying "typical bathroom scale" throughout this blog, because technology has now advanced to a point where you can buy a bathroom scale that will provide you with a body composition number (body fat compared to lean muscle). They are relatively inexpensive and do a decent to good job of giving reliable information on which to base your progress.

So don't get down on yourself just because you don't see the number decreasing on your typical bathroom scale. Instead, get a better bathroom scale, keep planning your meals in advance to stay on track, and get your exercise in consistently with no excuses.

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I just came across this flyer that I wanted to share with you. If you or anyone you know could use these services please contact me.

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TIRED OF PAYING THOSE OUTRAGEOUS PRICES?

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Now obviously this is not a real flyer, nor is it meant to offend anyone that is having serious medical issues. I am trying to make a point. Actually 3 points.

If it sounds too good to be true -- it usually is.

You get what you pay for. And lastly,

Nothing is really free.

I recently had 2 previous clients call me from out of state.

The first client contacted me for help because he was stuck in a plateau for the past 6 weeks and couldn't figure out why. So we went over his workout program, examined his nutrition and assessed his cardio routine.

He stated he has been doing cardio intervals for the last 6 weeks, which I initially thought was outstanding. Then I asked him how long his intervals lasted. He said an hour.

I promise there is no way you can do serious intervals for an hour. If you're going from 50% to somewhere around 75-90% of your max heart rate, utilizing the interval method, you couldn't last for an hour unless you're a seasoned marathon runner. Since he's been doing intervals for over 2 months, I asked him to push his intensity level up on the fast section of his intervals.

If it's feels too easy, it is.

The second client was a woman I had originally worked with to rid her of knee pain. After a couple of months, her work required her to move out of state. Once she settled in, she emailed me to say she had found a new trainer and was working to get back on track. During our call she shared with me what a bargain this trainer had been and how she always felt challenged, "He always had new movements that were fun to do, or so I thought". She went on to tell me that she had suffered a serious knee injury and wanted to know if I had any suggestions on rehab. And this is the statement that made me want to share this post with you. "I realized, with ice packed around my knee and realizing I wasn't going to be able to do any kind work out for at least 4-6 weeks, that's why you always had me doing exercises in steps".

Nothing is a bargain when it comes to your health. You get what you pay for, sometimes unfortunately.

Challenge yourself to do the work you need to do, to get results you deserve. Don't waste time! If you commit to doing cardio, do it the best you can. Work your way up slowly, but push yourself a little each time.

There are few if any shortcuts. But I will tell you, get the right instruction, and doing it right, is worth every minute you spend doing your workout.

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I'm slightly keeping with the theme from Monday this week -- don't waste time doing the same old thing that's not getting you results.

Ask yourself these 3 questions:

1.) Are you happy with what you see in the mirror?

2.) Do you have too much free time on a daily basis?

3.) Do you believe in Santa Claus?

Now, if you answered "yes" to any of these questions then this post is not for you.

However, if you answered "no" to these questions, then please stop doing the same old routine and getting less than exciting results. You can get the body you want in less time than you can possibly imagine.

Let me be plain and clear --

I am asking you to stop doing steady state cardio since you already know it will not give you the results you want.

I am asking you to spend less time doing cardio.

I am asking you to put more effort in getting your nutrition in order. And lastly,

I am asking you to be willing to challenge yourself to do something different (that has been tested and I know works)

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Yes, I'm back from vacation. Needed the downtime. Definitely feeling refreshed and ready to get back into the thick of things.

Even on vacation I can't seem to escape the marketing machine's grip. I found some interesting facts about Pizza in one of my "poolside" reading magazines. At first read I thought, "Wow, this is some good information to consider". But something just didn't seem real. Then it hit me.

It almost made me pull out my hair, but then I remembered -- I don't have any.